5 Easy Ways to Up your Protein Intake
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It’s not always easy to make sure you hit your daily protein goal, between work (and trying to work out!) family and just the general business of life, being able to sit down to a perfectly balanced high protein meal every few hours just isn’t realistic. But, making sure you do get enough protein is still important, it supports muscle recovery, helps with hormone regulation, stabilises energy, and keeps you feeling full for longer – and those are just a few of the benefits.
So here are 5 five super easy ways to boost your protein intake.
1. Start your day with a protein boost
One of the simplest ways to increase your daily protein intake is to make it part of your morning routine.
Lots of people tend to lean towards carbs for breakfast, like toast, cereal, pastries and so on, which can leave you feeling hungry shortly after. Adding a source of protein can help balance your blood sugar and keep you feeling fuller for longer.
A really easy option is to add a scoop of pea protein powder to whatever you’re already having. You can blends it into smoothies, overnight oats, yoghurt bowls, and even coffee if you like a creamier latte-style drink. Plant-based proteins are great if you want a dairy-free option or one without sweeteners or flavourings.
One example is Naked Pea, made from just one ingredient (yellow split peas). Its neutral taste can work with most breakfast combinations.
2. Smart snacking
Snacking can either be your downfall or support your goals, so it’s important to choose wisely! Snacks that are high in protein can help keep hunger steady, especially on busy days. Some great options are things like roasted chickpeas, nuts, seeds, cheese, Greek yoghurt and hard boiled eggs, as these will all deliver a protein boost.
3. Add protein to your baking and cooking
Protein powder isn’t only for shakes, you can also add it to lots of everyday recipes. It works well in soups, stews, sauces, and even minced-meat dishes.
If you’re more into baking, you can add it to pancake batter, muffins, banana bread, or waffles for a little extra protein. Pea protein works well because it has a mild taste and mixes in smoothly.
4. Choose high-protein swaps for everyday foods
Another simple way to increase your intake is to make small, protein-conscious swaps. For example, choose higher-protein pasta made from lentils or chickpeas, go for wholegrain wraps with better protein content, or replace croutons with roasted edamame on salads. These are little changes, but they all add up meaning you don’t have to completely overhaul your meal planning.
5. Prep protein in advance
One of the easiest ways to stay consistent with your protein intake is to make it convenient. If it’s a faff, let’s face it, it probably won’t happen.
Prepping a few protein-rich foods at the start of the week means you always have something ready to add to meals. Things like a batch of roasted chickpeas, baked tofu, boiled eggs, or a pot of lentils can be thrown into salads, wraps, grain bowls or lunches in seconds. When the prep is already done, you’re much more likely to hit your protein goals even on those busier days.
